1. Nutrition & sleep- 

     A high protein and fiber diet will keep you satisfied between meals. Eat lean meats like chicken, turkey, beef, and fish. A variety of fruits and veggies will get you fiber. Keep carbs and fats to small portions. Sleep will keep cravings of high calorie foods down. 

2. Strength train- 

     Builds a toned body by burning fat and building muscle. Do two to three hours a week using moderate to heavy weights. To learn how to lift weights, consider joining our small group program or sign up for personal training!

3. Increase daily activity-

     More steps or other activity throughout the day adds up to more calories than a one hour workout. Take 5-10 minute walks, use the stairs, or go for a bike ride. 10,000 steps per day can burn up to 600 calories. That's 4,200 a week!